12 Top Foods for Milk Production

For centuries women have relied on specific foods to support and enhance their milk supply. You've likely heard stories- like the woman in your mother's group whose grandma swears by eating apricots with every meal. Likewise, there's plenty of anecdotal evidence out there to prove that certain foods and herbs can promote milk production, but what's the science behind it?

What Are Galactagogues?

Foods, herbs, and medications that are known to support milk production in breastfeeding women are called galactagogues—the medical definition being: "an agent that promotes the secretion of milk". Galactagogues typically work by increasing prolactin levels. Prolactin is the hormone responsible for milk production.

That said, galactagogues are most effective when milk is being regularly and effectively removed from the breast. Why? Because the most powerful way to increase milk supply is still the age-old rule of supply and demand. The more often and efficiently you breastfeed or pump, the more milk your body will produce.

If you’re already feeding or pumping frequently but feel you need extra support, it might be time to introduce some galactagogues into your diet. Here are 12 of the best milk-boosting foods to nourish you and your baby.

12 Top Foods to Support Milk Production

Oats

Oats are one of the top-rated foods when it comes to increasing milk supply. Half a cup of oats has around 2mg of iron which is 20 percent of the daily requirement for breastfeeding mums. Low iron levels have been linked to low milk supply, so prioritising intake of this vital mineral is key. Oats are also high in fibre and beta-glucan, which may support healthy prolactin levels.

Try this: Add oats to porridge, lactation cookies, smoothies, or overnight oat jars.

Eggs

Protein is essential for breastfeeding mums and babies, and eggs are one of the most protein-rich foods. Protein assists women in healing after childbirth and is vital for a newborn’s growth. Protein passes through breastmilk to the baby when breastfeeding.

Try this: Boil a few eggs ahead of time and keep them in the fridge for an easy one-handed snack.

Quinoa

That’s right; the well-known superfood quinoa is also a milk-boosting superstar. Quinoa is an excellent source of magnesium, fibre, and protein and has a higher iron and calcium content than wheat products.

Try this: Use quinoa to replace rice in dishes, incorporate it into salads, cakes, muffins, soups and stews.

Salmon

Salmon is a great source of DHA, an omega-3 fatty acid that supports your baby’s brain and nervous system development. It also promotes postpartum hormone balance and mood support.

Try this: Aim for two servings per week of low-mercury fish like salmon or sardines, or consider a high-quality omega-3 supplement if you’re not a fan of fish.

Leafy greens

Spinach, kale, and Swiss chard are rich in iron, calcium, folate, and vitamin K - all nutrients that support lactation. Aim for 1–2 servings a day.

Try this: Add greens to smoothies, stir-fries, omelettes, or soups.

Lean red meat

I’m sure you’re starting to pick up on a theme here - protein and iron are two of the most important nutrients required for breastfeeding women. If you eat meat, lean red meat is a great source of both. It also contains zinc and vitamin B12 which are essential for postpartum recovery and milk supply.

Pro tip: Pair iron-rich foods with vitamin C (like orange juice or capsicum) to enhance absorption, so essentially, you get more bang for your buck.

Legumes and beans

Just like lean red meat, legumes and beans are fantastic sources of protein and iron, plus they’re nutritional powerhouses. Both are full of fibre which is important for breastfeeding women as it help to keep their digestive systems running smoothly and prevent common postpartum issues like constipation.

Try this: Add lentils to soups, make a batch of bean-based chili or enjoy Mexican bean dishes.

Avocados

Loaded with healthy fats, avocados help produce rich, nourishing breast milk. They’re also full of fibre, potassium, and folate. They help to keep you feeling full—a blessing for mums who find themselves constantly hungry.

Try this: Spread avocado on toast or add it to smoothies and salads.

Nuts

Nuts are jam-packed with protein and all the key breastfeeding supportive minerals including iron, calcium, zinc, and vitamin K. The amino acids found in nuts are also the building blocks for serotonin (the happy hormone). Serotonin is linked to improved milk production because when we are happy and relaxed the let-down reflex comes easier.

Try this: Keep a small container of mixed nuts in your bag for an easy, nutrient-dense snack.

Apricots

Apricots and in particular dried apricots contain phytoestrogens which help to balance the hormones involved in milk production. They're also a source of tryptophan, a precursor to serotonin and prolactin.

Try this: Snack on dried apricots or add them into homemade muesli bars.

Flaxseeds

Rich in omega-3 fatty acids and phytoestrogens, flaxseeds can help regulate hormones and support milk production.

Try this: Adding them to your daily diet can be as easy as sprinkling them on your cereal or blending them into smoothies.

Berries

Berries like blueberries, strawberries, and raspberries are packed with antioxidants and vitamins that support immune function and overall wellbeing—for both mum and baby.

Try this: Enjoy them fresh, frozen in smoothies, or tossed into yoghurt or porridge.

Bonus: In Shape Mummy Health Shake for Breastfeeding Mums

Specially formulated for breastfeeding mums, the In Shape Mummy Health Shake is enhanced with a breastfeeding support blend including galactagogues organic milk thistle, flaxseeds, and superfoods. A study on milk thistle found that the women who took the supplement had an 85% increase in milk supply.

The In Shape Mummy Health Shake also provides a special blend of organic brown rice and pea protein, 25 essential vitamins and minerals and probiotics to nourish you and your little one. These shakes are an easy and effective way to not only get the nutrients you need for breastfeeding and support your milk supply naturally, especially when you're short on time.

Don't Forget: Hydration Matters

Breastfeeding is thirsty work and staying hydrated is key. Increasing your water intake won’t necessarily boost your supply, but not drinking enough can inhibit it. An easy rule to follow is to keep a reusable water bottle on you and rehydrate every time you nurse and throughout the day.

Foods & Medications That Inhibit Milk Supply

Most foods are safe during breastfeeding. However, a few things to watch out for include:

• Pseudoephedrine, found in some cold and flu medications
• Alcohol
• Parsley in large amounts

When in doubt, consult your healthcare provider before taking any new medications while breastfeeding. Paracetamol and ibuprofen (Nurofen) are generally considered safe during breastfeeding.

Final Thoughts

Eating a healthy, balanced diet rich in protein, nutrients, and foods with lactogenic properties can support milk production, energy, and overall wellbeing.

If you’re concerned that you might not be getting enough nutrients for you and you baby, the In Shape Mummy Health Shake for Breastfeeding Mums is a quick and easy way to help fill the gaps - especially when time is short.

Combine this with plenty of water and responsive feeding, and you’re setting yourself and your baby up for a healthy, thriving breastfeeding journey.